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Client of the Month for May 2016 is Andrew Leota! Big Andrew aka ‘The Rock’ of CrossFit Chippo/Milperra. He is absolutely dedicated to the process of consistent improvement through training and enjoying the journey so far. He’s come a long way this year, putting in time to develop more of his skill sets so that…

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Jun12016

01/06/16

Daily TrainingJune 1, 2016 Leave a comment

A. Strict Press.Push Press; 3.AMRAP; x5, rest 90 sec B. For Time: 21 Thrusters @ 40/30kg 21 Pullups *rest 1 min 15 Thrusters 15 Pullups *rest 1 min 9 Thrusters 9 Pullups ****REST 3 MIN**** 15 Thrusters 15 Pullups

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May312016

31/05/16

Daily TrainingMay 31, 2016 Leave a comment

A. KB Front Rack Walking Lunges; 20 reps x 5 sets B. In Teams of 3’s: 1000m / 800m Row 500m / 400m Row 250m / 200m Row *One works, two rest. Each individual does full distance.

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May302016

30/05/16

Daily TrainingMay 30, 2016 Leave a comment

A. Ring Muscle Up Technique B. 13 minute AMRAP: 1-5 Ring MU OR 5-10 C2B // 5-10 Pull up // 10 TOUGH Pronated Ring Row To Armpit 5-10 Ring Dip // 5-10 Box Push up // 5-10 HR Push up + 10 OHS @ 40/30kg // 10 FS @ 40/30kg 20 BJ @ 24″/20″

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May272016

27/05/16

Daily TrainingMay 27, 2016 Leave a comment

L2: OHS 5×5 L1: Back Squat 5×5 For Time: 1.6km Row/Ride 40 Wall Balls 40 Pullups 800m Row/Ride 30 Wall Balls 30 Pullups 400m Row/Ride 20 Wall Balls 20 Pullups

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May262016

26/05/16

Daily TrainingMay 26, 2016 Leave a comment

A. DU Technique Work B. 10 min AMRAP 10 KB Swing @ 24kg/16kg 10 Goblet Squat @ 24kg/16kg 10 Push Press @ 24kg/16kg C. “PLAY” L-Sit Side Plank Hollow Core Hold DU Tech Hanging From Bar Active Shoulder Work

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May252016

25/05/16

Daily TrainingMay 25, 2016 Leave a comment

20 min Squat Clean & Jerk L2: 2-4-6-8-10 Power Clean Burpee Box Jump L1: 10-8-6-4-2 Power Clean @ 60kg/40kg Burpee Box Jump

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May242016

24/05/16

Daily TrainingMay 24, 2016 Leave a comment

A. Front Rack Single Leg Forward Lunges; 10 reps/leg alternating; x5, rest 90 sec B. For Time 1 Round: 30 T2B 30 Burpee 30 Plyo Lunge 2 Rounds: 30 Hollow Rock 30 Box Jump 30 Walking Lunge 3 Rounds: 30 ABMAT Situp 30 Double Under 30 Step-Up

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May232016

23/05/16

Daily TrainingMay 23, 2016 Leave a comment

A. 15 minutes HSPU / Strict Press 5×5 (heavy) B. For Time: L2: 1000m Assault Bike 15 Wall Walks / Inch Worms 10 OHS @ 60kg/40kg 500m Row 50 Burpee Box Jump Overs 5 OHS @ 60kg/40kg L1: 1000m Assault Bike 20 Inch Worms 20 Front Squats 500m Row 40 Burpee Broad Jumps / Regular…

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